Deal with hot flashes effectively
Hot flashes occur when you are suddenly overcome with a feeling of warmth. Your face might feel flushed and your neck and chest might also redden. Hot flashes can also cause sweating. Some people experience a fast heart rate or chills, too.
Hot flashes are a common symptom of menopause.
Symptoms
During menopause, most women who experience hot flashes, have them daily. A single episode may last up to five minutes. These episodes can vary in intensity. Some hot flashes may be mild while others can disrupt your daily activities. Hot flashes at night (night sweats) can also cause sleep disruptions.
Symptoms of hot flashes include:
- Having skin that suddenly feels warm
- Experiencing redness on parts of the body, such as the face, neck, ears, or chest
- Sweating, especially in the upper body
- Tingling in your fingers
- Experiencing a heartbeat that’s faster than usual
On average, hot flashes can last for 7 years.
Causes
Changing hormone levels, before and after menopause, is the most common cause of hot flashes. Scientists are unsure about why hormonal imbalances cause hot flashes.
Most research suggests that hot flashes occur when decreased estrogen levels cause your body’s thermostat (hypothalamus) to become more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it starts a chain of events — a hot flash — to cool you down.
There are other medical conditions that also cause hormonal imbalances such as diabetes, tumors, eating disorders and certain forms of birth control.
Triggers
It is unclear why some women experience hot flashes and others don’t. However, people who smoke or are obese are more likely to experience hot flashes.
You can also watch out for the following triggers:
- Spicy foods
- Alcohol
- Hot drinks
- Caffeine
- Being in a warm room
- Wearing tight clothing
- Stress and anxiety
- Pregnancy (especially in early trimesters)
- Thyroid imbalance
- Chemotherapy or radiation
- Spinal lesions
- Certain medications (e.g., raloxifene, tamoxifen, tramadol)
Treatment
1. Prescription medication
If hot flashes don’t interfere with your daily life, you may not need medication. But if they're severe, hormone replacement therapy (HRT) is the most effective option. Treatment usually lasts 5 years and can also relieve symptoms like vaginal dryness and mood changes.
If you still have a uterus, you’ll need to take progesterone with estrogen to prevent uterine cancer. Treatment should be personalized and monitored due to possible side effects like blood clots and certain cancers.
Other prescription medications:
- Antidepressants
- Gabapentin (Neurontin)
- Clonidine (Kapvay)
2. Alternative medicine
Some women find relief through:
- Cognitive Behavioral Therapy (CBT): May reduce how much hot flashes bother you.
- Hypnosis: Can help reduce severity and frequency.
- Acupuncture: A 2016 study showed it significantly reduced menopause symptoms including night sweats.
3. Lifestyle changes
Here’s what you can do:
Stay cool:
- Sip cold water during hot flashes
- Keep a fan on at night
- Lower room temperature
- Keep an ice pack by your bed
Wear the right clothes:
- Layer your clothing
- Choose breathable fabrics like cotton
Watch what you eat and drink:
- Avoid spicy food
- Limit caffeine and alcohol
Reduce stress:
- Meditation
- Yoga
- Breathing exercises
Other tips:
- Quit smoking
- Lose excess weight
4. Herbs and supplements
- Vitamin E: May help but avoid high doses
- Black cohosh: Used traditionally, but avoid if you have liver issues
- Dong quai: Mild effect; avoid with blood thinners
- Soy isoflavones: May reduce symptoms by 25%, but takes time
- Evening primrose oil: Some studies show improvement in frequency, severity, and duration
Takeaway
Hot flashes are a common symptom of menopause and can last for years. Treatments range from HRT to natural remedies and lifestyle changes. Choose what works best for you and consult a professional if symptoms are severe.
